Cooking at: 400 F / 200 C / Gas Mark 6
Chicken and Endive in Mustard Sauce Recipe
- 2 oz Cheese light
- 2 Green Onions chopped
- 2 cloves Garlic minced
- 4 heads Belgian Endive
- 3 tablespoons Water
- 4 Chicken Breasts skinless, boneless (approx. 500 g / 1 pound)
- 2 tablespoons White Wine
- 1 tablespoon Butter
- 3 tablespoons Flour
- 2 cups Milk
- 1/2 cup Sour Cream light
- 1 tablespoon Dijon Mustard
- 1 teaspoon Sage dried
- 2 tablespoons Parmesan Cheese grated
- Start heating your oven.
- Grate the cheese; set aside. Prep the green onion and garlic; set aside.
- Spray your baking dish lightly with cooking spray. Trim endive heads, then quarter them lengthwise, then add them to the baking dish along with the 3 tablespoons of water. Cover with tin foil, and pop it up into the oven for 10 minutes.
- Slice chicken into 1 cm (1/2 inch) thick strips. Heat a large frying pan, sprayed lightly with cooking spray. Add the chicken strips, and cook until they are just starting to brown -- about 5 minutes. Make a bit of room in the pan, put the 2 tablespoons of white wine, the garlic and onion into that space, and allow to cook for 2 to 3 minutes.
- Remove the endive from the oven, add the chicken and green mixture evenly spread out in the baking dish, and set this dish aside for a moment (no need to return it to the oven, but leave the oven on.)
- Take the frying pan that the chicken was in (don't rinse it), and add the tablespoon of butter. When this has melted, stir in the flour and cook for a minute. Then whisk in the milk a little at a time, whisking frequently. (You are making a basic white sauce here.)
- When the sauce is thick (about 5 minutes), remove it from the heat, and stir in the sour cream, sage and mustard. Pour this sauce over the chicken in the dish, sprinkle the grated parmesan on top, then the other grated cheese. Return this dish to the oven (minus its previous tin-foil lid), and bake until golden and bubbling -- about 30 minutes.
9 Weight Watchers PointsPlus® per 250 g / 8 oz serving.
Makes a casserole weighing approximately 1 kg (35 oz.) There are a total of 35 Weight Watchers PointsPlus® in this recipe. Divided by 4 people, that’s 9 points per 250 g / 8 oz serving of chicken, sauce, cheesy topping and roasted endive. Put that on a plate with some veg off the Weight Watchers free list such as roasted squash, steamed broccoli, cauliflower, green or yellow beans, etc, and you have a huge plate of dinner, including sophisticated-tasting sauce for the veg, for only 9 points. (Compare with the 10 points that a McDonald’s® Breakfast Sausage McMuffin® costs.)
To help get these healthy numbers, we used a low-fat cheddar cheese that was 1 point per 30g / 1 oz, 2% milk at 3 points per 250 ml (1 cup) and light sour cream that was 4 points for 1/2 cup (125 ml.)
* Weight Watchers Points™ calculated by CooksInfo.com. Not endorsed by Weight Watchers® International, Inc, which is the owner of the Points® registered trademarks.